Without magnesium, you will have trouble with many bodily functions. This essential mineral helps support many physiological processes, including relaxation and sleep.
If you have trouble falling asleep every night, it might be time to look into magnesium supplements.
Magnesium is a mineral that fuels more than 600 processes in your body.
Getting enough magnesium ensures that you have a healthy heart, skeletal system and inflammatory response. Magnesium also helps maintain steady blood pressure, blood sugar and energy levels.
You need to follow a balanced diet to ensure that you get enough magnesium because the human body doesn't produce this mineral on its own.
However, data suggests that at least 43 percent of adults in the U.S. don't meet their daily magnesium needs from food alone. According to experts, women need 310 to 320 milligrams (mg) of magnesium, pregnant women need 360 mg and men need 400 to 420 mg. (Related: Magnesium: An essential mineral your body needs for optimal health.)
If you are one of those who need a little help maintaining your magnesium levels for overall health, consider taking daily magnesium supplements. Depending on the form, supplements pair magnesium with an organic compound (e.g., amino acid or citric acid) molecule (e.g., oxygen) to assist with delivery and ensure mineral levels are met.
Some of the most common forms of magnesium supplements include magnesium bisglycinate, magnesium citrate and magnesium oxide. While all of these supplements contain magnesium, they work in slightly different ways depending on the secondary helper compounds.
Magnesium and sleep quality
Magnesium is key for energy production and it also has a huge role in sleep.
First, magnesium stimulates the activity of gamma-aminobutyric acid (GABA) receptors, which help your brain calm down from periods of excitement and return to homeostasis. This means after a long day, taking magnesium can help go into "rest and recover" mode more easily.
Magnesium also helps help regulate your sleep-wake cycle. According to studies, the regularity of your internal clocks is linked to your magnesium levels.
According to Ella Soderholm, a registered nurse and master nutrition therapist, the "relaxing and calming effects of magnesium definitely help with sleep, and also help with mood."
Initial research has confirmed that those with higher magnesium levels due to supplementation tend to have less of the stress hormone cortisol.
Data from a clinical trial also revealed that people who took a nightly supplement of magnesium, melatonin and zinc found it easier to fall asleep. The same people also woke up energized.
Magnesium doesn't just help you feel calm and make you sleepy. It can also help improve overall sleep quality and increase the amount of time you spend in slow-wave sleep, which is crucial for memory consolidation and muscle repair.
Magnesium is an amazing mineral with beneficial relaxing qualities and you might benefit from eating more foods high in magnesium such as:
- Avocados
- Dark chocolate
- Fatty fish
- Grains
- Leafy greens
- Legumes
- Nuts
- Seeds
If you're preparing a midnight snack, make sure you don't eat too much because that can backfire and disrupt your sleep.
Another option is to take a quality magnesium supplement close to bedtime so you can benefit from the mineral's calming qualities.
When choosing a supplement, buy one with the right helper compounds.
Some magnesium complexes, such as magnesium citrate, magnesium malate and magnesium oxide, are usually less bioavailable and more energizing. This means aside from making you more awake, these supplements can trigger your bowels, which isn't good if you want to sleep deeply at night.
For best results, choose supplements like magnesium bisglycinate. This kind of supplement pairs magnesium with two glycine amino acid molecules to make it more easily absorbable and less likely to trigger gastrointestinal (GI) side effects. The amino acid glycine has also been shown to make it easier to fall asleep and stay asleep. Additionally, glycine can help reduce daytime sleepiness, making this a great supplement for your nighttime routine.
Most experts recommend taking magnesium supplements one to two hours before bed so they have enough time to make you sleepy and trigger your body's relaxation response.
Remember that if you're taking a sleep supplement that pairs magnesium bisglycinate with other ingredients, you need to take those into account when deciding on optimal timing.
Considerations before taking magnesium supplements
Magnesium supplements are generally considered safe for general use and have little to no adverse effects, especially since it is a natural mineral that the human body needs daily and in relatively large amounts.
However, some people may experience these side effects when taking magnesium supplements for the first time:
- Looser stools, which can be considered a benefit if you have digestive issues
- GI discomfort
- Upset stomach
If you're worried about these side effects, choose a magnesium form that is more bioavailable and easier to absorb to reduce the likelihood of these symptoms.
Not everyone reacts in the same way to magnesium supplements, but it's best to start with a lower dose. Taking more than the National Academies' tolerable upper intake level for supplemental magnesium, which is 350 mg for adults, is not recommended for routine consumption unless you are instructed by your physician.
Magnesium supplements may also interfere with certain heart medications and antibiotics. If you are taking thyroid hormone replacement therapy, should space minerals like magnesium (calcium and iron) away from your thyroid pill by at least several hours for optimal absorption of the medicine.
Magnesium is an essential mineral and you need it for many bodily processes. Supplementing with magnesium can also help you feel sleepy when it's time for bed.
If you have a hard time falling asleep every night, follow a balanced diet, eat foods rich in magnesium and take magnesium supplements so you can relax and feel sleepy. Do all of these and practice good sleeping habits so you can get enough sleep every night.
Visit SupplementsReport.com to learn more about the health benefits of magnesium supplements.
Watch the video below to learn how to make a refreshing magnesium smoothie.
This video is from the Health Ranger Store channel on Brighteon.com.
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